Here are 10 ways to optimise your internal chemistry and stay dangerous in deep water.
Performance Hacks
1) Sodium Loading:
1,000mg sodium + 500ml water 60 mins pre-training. It expands blood plasma volume, making oxygen delivery easier on your heart.
2) The Fiber Cap:
Keep pre-training fiber under 5g. Fiber pulls blood flow to the gut for digestion—keep it in your muscles instead.
3) Intra-Session Fuel:
For sessions over 90 mins, sip honey water. This stabilises blood glucose and prevents “technical brain fog.”
4) Magnesium Bisglycinate:
300mg before bed. It relaxes muscles and improves Heart Rate Variability (HRV) for better recovery.
“Strategic Adjustments”
5) The 90-Minute Peak:
Eat high-GI white carbs (rice cakes/white rice) exactly 90 mins before training to ensure blood sugar peaks when the bell rings.
6) Nose Breathing:
Breathe only through your nose during warm-ups. This builds CO2 tolerance, making you more efficient at high intensities.
7) Nitric Oxide Boost:
Drink beetroot juice 2 hours before sparring. The nitrates dilate blood vessels, reducing the oxygen cost of exercise.
8) Never Drink Plain Water:
Plain water dilutes electrolytes. Always add a pinch of sea salt to your bottle to prevent cramping and fatigue.
“The Recovery Pillars”
9) The Sleep Ratio:
For every hour of hard training, add 30 minutes of sleep. If you train 2 hours a day, you need 9 hours of shut-eye.
10) Immediate Refill:
Eat carbs within 60 mins of finishing training. Delaying this “refill” by two hours can slow your recovery by half.
Stop trying to out-work a broken system…
Fix the physiology, and the gas tank will follow.
Come along for your FREE taster session and allow us to help you build your skills ready to build your future!
